INTRO:*As climbers we spend a lot of time literally pulling ourselves up the wall! This can lead to imbalances in our shoulders, back and chest.

*Push-ups are a great way to strengthen opposing muscles and also improve body tension. They produce functional strength in our triceps, biceps, chest and also target our abs and lower back muscles.

*With the addition of a stability ball and plyo box, these 3 exercises give you a more complete and challenging workout.

*GOAL: 1 set = 8 – 16 repetitions *Aim for 3 sets of each exercise

*BODY POSITIONING FOR ALL EXERCISES –

1. Get into a basic push-up stance over the ball with your feet shoulder width apart.

2. Your head and arms should be straight & directly above the stability ball.

3. Your hands should be underneath your shoulders.

*PERFORMING THE PUSH-UPS –

1. Push into the ball with your hands as you slowly lower down.

2. Keep your elbows close to your body when you are squeezing the ball.

3. Maintain a straight back at all times.

4. Focus on keeping the ball still, core tight and engaged.

*EXERCISE 1 – PUSH-UPS WITH LARGE STABILITY BALL –

*EXERCISE 2 – PUSH-UPS WITH SMALL STABILITY BALL –

*EXERCISE 3 – PUSH-UPS WITH LARGE STABILITY BALL + PLYO BOX

*CHALLENGE –

*Keep one foot off the ground while performing all exercises! Then switch feet.

ABOUT MARK – Mark is not a morning person, unless there’s crimps involved. He’s relocated back to the bay after a short stint in New York City, where he battled the humid summers and wet winters. Despite having climbed V13, Mark fully expects to be baffled by 7A in Font, if he ever makes it there. Mark took two weeks off from climbing in 2009, and he’s still trying to repress the memory.

IMPORTANT: Climbing and climbing training, such as the exercises in the WOW, are inherently dangerous activities. Participation in these exercises is done at your own risk. If you have any injuries, we recommend you do not attempt a WOW. If you have any concerns about your abilities or the exercises, consult a qualified medical practitioner or athletic trainer. Before using the fitness area, equipment, classes or any other training at Planet Granite, it is your responsibility to read and understand the posted gym rules and Safety Guidelines found here:http://www.planetgranite.com/climbing/training/training_safetyguidelines.php